Calisthenics Glute Exercises
Glutes need hip extension and a single leg to work properly against bodyweight alone. Bridges cover the extension, lunges and step-ups cover the single-leg loading, and the glutes also fire hard to hold a straight body in every lever — a sagging front lever is usually a glute problem, not an ab problem.
- Exercises
- 11
- Spread
- 7 Beginner, 2 Intermediate, 1 Advanced and 1 Elite
- No equipment
- 9 of 11
- Otherwise needs
- Bench (2)
All 11 glutes exercises
Quads
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
None
Quads
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
None
Quads
Bulgarian Split Squat
A split squat with the rear foot elevated on a bench. Great for building single-leg strength.
Bench
Glutes
Glute Bridge
A fundamental glute activation and strengthening exercise. Great for hip extension.
None
Glutes
Single-Leg Glute Bridge
A unilateral glute bridge that doubles the work on each glute.
None
Quads
Jump Squat
An explosive squat variation that builds power and conditioning.
None
Quads
Walking Lunge
A dynamic single-leg exercise that builds leg strength and balance while moving forward.
None
Abs
Reverse Plank
A plank performed facing upward, targeting the posterior chain and opening the chest.
None
Glutes
Curtsy Lunge
A lunge variation where you step behind and across, targeting the glute medius.
None
Quads
Step-Up
A unilateral leg exercise stepping onto an elevated surface. Great for building single-leg strength.
Bench
Quads
Dragon Squat
An extreme single-leg squat where the rear leg wraps around the front leg. Ultimate leg strength and flexibility.
None